health benefits of pumpkin seeds

Health Benefits of Pumpkin Seeds & How To Add In Diet?

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Pumpkin seeds have numerous health benefits because they are rich in omega-3 fiber, healthy fats, antioxidants, and essential nutrients such as iron and magnesium. These seeds can be included in daily diet to improve the brain, heart, and digestive system performance. If you want to reduce the inflammation, then it may trigger severe chronic conditions. You would come across pumpkin seed benefits for health and how to include the diet.

Nutritional Facts of Pumpkin Seeds

Pumpkin seeds contain 158 calories and the following nutrients:

  • Fiber: 1.7 g
  • Carbs: 5 g
  • Protein: 9 g
  • Fat: 14 g
  • Phosphorus: 50%
  • Manganese: 56%
  • Magnesium: 37%
  • Iron: 23%
  • Zinc: 20%
  • Copper: 19%

10 Amazing Health Benefits of Pumpkin Seeds

1. Powerful Antioxidant

Pumpkin seeds have great antioxidants due to vitamin E and carotenoids. These antioxidants are so helpful in reducing inflammation and protecting the body from damage caused by free radicals. Pumpkin seeds protect from various hazardous diseases.

2. Prevent Cancer Risk

Pumpkin seeds effectively reduce breast, stomach, lungs, and other cancers. These seeds are associated with reducing breast cancer risk in postmenopausal women. Per the various searches, pumpkin seeds are used to treat breast cancer. Carotenoids in pumpkin seeds prevent prostate cancer.

3. Manage Diabetes

Pumpkin seeds are rich in magnesium, and it helps to lower blood sugar levels. Pumpkin juice or seeds and pumpkin seed powder are good for diabetes patients. People trying to overcome their blood sugar levels should include these seeds in their diet because they have high magnesium and anti-diabetic properties. As per the studies, it has been observed that food rich in magnesium is best for reducing type 2 diabetes to 33% in men and 34% in women. Pumpkin seed benefits health and has a positive impact on blood sugar levels. Seeds improve insulin regulation and protect organs against diabetes.

4. High Magnesium Content

Pumpkin seeds are an excellent source of magnesium. Do you know how essential it is for the body? It is required for more than 600 chemical processes in the human body. Magnesium is needed to control blood pressure, reduce heart disease risk, form and maintain healthy bones, and regulate blood sugar levels.

5. Increase Heart Health

Seeds are a good source of antioxidants, fatty acids and magnesium which help keep your heart healthy. These are important for protecting against heart disease. Pumpkin seed oil effectively reduces high blood pressure and high cholesterol levels. Pumpkins increase nitric oxide generation in the body, which is responsible for positive effects on heart health. Nitric oxide helps to expand the blood vessels, improve blood flow and reduce the risk of plaque buildup in arteries.

6. High Fiber Amount

Pumpkin seeds are a great source of dietary fiber, and a fiber diet can promote good digestive health. If you were not taking these seeds before, start consuming more fiber in the diet. A high-fiber diet can reduce the risk of heart disease, type 2 diabetes, and obesity.

7. Improve Sperm Quality

Low zinc levels are related to reduced sperm quality and cause infertility in men; pumpkin seeds are a rich source of zinc and are the best source of improving sperm quality. Pumpkin seeds are high in antioxidants, and all these factors are best for enhancing fertility levels and increasing men’s reproductive function.

8. Relieve symptoms of Prostate and Bladder Health

Pumpkin seeds help relieve the symptoms of prostate and bladder health. Several studies in humans found eating seeds reduce symptoms of BPH and have improved the quality of life. Taking pumpkin seeds as supplements can treat symptoms of overactive bladder. It is also effective to improve urinary function.

9. Improve Sleep Pattern

Taking at least 1 gram of tryptophan daily improves sleep, and pumpkin seeds are a natural source of tryptophan. Consumption of pumpkin seeds helps improve sleep patterns because they contain amino acids that can help promote sleep. You should take 7 ounces of pumpkin seeds to get the right amount. Zinc in these seeds is available to help in regulating the sleep cycle.

10. Act As Immunity Booster

Pumpkin seeds are good for our immune system with the presence of vitamin E and zinc. It is powerful due to antioxidants, so if you were not taking these before, then get them today. It enhances immune system responses and protects against several infectious diseases.

What are the Side Effects Of Pumpkin Seeds?

side effects of pumpkin seeds

Make sure you are aware of the side effects and the health benefits. Although it is packed with essential nutrients, you should know it couldn’t be suitable for everyone due to several health conditions. Pumpkin seeds are safe in food, but taking them as medicine could be unsafe. The side effects are discussed below:

  • Stomach Ache
  • Not safe for infants
  • Must be avoided by pregnant and breastfeeding women
  • Allergic to pumpkin seeds
  • Not safe for people with hypoglycemia
  • Not suitable for people with low blood pressure
  • It shouldn’t be taken with diuretic drugs

How To Add Pumpkin Seeds To Diet?

Pumpkin seeds can be used in many ingredients, and here we are going to share the following ways:

1. As a Snack

Pumpkin seeds are easy to roast; for this, you must preheat the oven to 350 F, mix the raw seed with melted coconut oil, and sprinkle the sea salt. Bake it for 15 minutes until golden brown. You can enjoy these seeds as a snack.

2. Blended Into Smoothies

Pumpkin seeds can be blended into smoothies and other healthy ingredients such as avocado, kale, and berries to create a nutrient-rich drink. You can enjoy this for breakfast or whenever you want.

3. Add To Oatmeal & Porridge

Pumpkin seeds are an excellent alternative for breads, pastas or baked goods because they contain protein and fiber to make a healthy addition to oatmeal and porridge.

4. As Yogurt Topping & Salad Topping

Pumpkin seeds are used with the ground and sprinkled over yogurt as a topping. You will enjoy its topping as a crunchy salad.

How to Eat Pumpkin Seeds?

Pumpkin seeds are high in fat and contain approximately 50% with a large proportion of monounsaturated and polyunsaturated. These seeds are high in protein and minerals. Soak seeds overnight to reduce the amount of phytic acid, but ensure you are not eating in one sitting. Keep yourself aware of serving size by trying to lose weight to maintain a healthy lifestyle. Recommended serving size is one ounce or handful.

How To Store Pumpkin Seeds?

Pumpkin seeds will last for up to two months and should be stored in an airtight container in a cool and dark place.

Final thoughts!

These are the benefits of pumpkin seeds, and we have also mentioned the side effects and ways of consuming these seeds. If you have any health-related issues, you can consult a doctor before consuming. Don’t follow anything without the instructions of the doctor.

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